Strength Training to revive that dead butt, I’ve got the plan!

Happy Thursday. Can you believe that Christmas is less than a week away? I know. I am not even prepared for it this year. It’s cray. I’ve been catching up on some house cleaning….. for the past day and a half… and I probably shouldn’t even tell you this, but I am nowhere near finished. Of course, I also have OCD and I’m sure that most people don’t feel the need to clean behind the refrigerator and the stove on a weekly basis either, but that’s just me, the nut job with a dead butt. Ha!

(If you’re new to this site, it’s just my sense of humor, you’ve been forewarned.)

Anyway, first things first, congratulations to Eugenie who won the box of thinkThin Protein Bars. The bars are on the way to you Eugenie and I hope you enjoy them as much as I do!

I got a lot of questions and comments after posting about my dead butt. It would seem that there are a lot of you out there with butts that have died. It’s nice to know I’m not alone but I’d really hate to see a cemetery with all of our butts in it one day so I did some research, and I spoke with my doctor and also a trainer, and then I put together a routine based on some of the things they recommended and I’m going to share it with you.

couches kill

Besides doing planks 6 days a week, I plan on doing 3 strength training sessions a week. Starting next year, I’ll post my progress every Friday. You’re welcome to join in if you like and you don’t have to do my routine if you have your own, but we can help hold each other accountable and post our results. And what better way to start the New Year than bringing our butts back to life, right? Okay.

So, here ya go, here’s my plan for how to bring a dead butt back to life or Strength Training for Gluteus Medius Tendinosis.

One of the best ways to build gluteal muscles is to use compound exercises which involve multiple joints and multiple muscle groups. Here are some of the best exercises to do that. If you’re unsure of how to do any of them, you can probably find a video or images by doing a quick google search. I’ll try to get the Kid or MacGyver to take some photos for me to post after the New Year, try being the operative word.

training for dead butt syndrome

Additionally, I’m going to incorporate our stairs that we climb to get to our man cave home gym. I plan on doing 3 reps of stairs, (running up and down 10 times).

For cross training, I’ll be mixing it up week to week because I don’t want to get bored. I’ll probably throw in a few bike rides, (I’m pretty sure MacGyver will love this) and some paddleboarding, kayaking and probably a bit of surfing when I can. I’ll be starting my new routine soon because I find it easier to keep my resolutions if I start a bit before the New Year.

Are you going to start strength training in the New Year or do you already strength train?

*Disclaimer: I am not a personal trainer nor do I play one on TV so please consult the professionals before you start any new exercise program.

12 thoughts on “Strength Training to revive that dead butt, I’ve got the plan!

  1. Doggie leg lifts are really good for this, too. I do three sets of lifting behind, then I do three sets of out to the side. If I get crazy, I hold the leg up and out to the side and do three sets of bending and straightening the leg. Not fun, but very effective.

  2. I think 2014 with be the Year of Flower’s Revived Butt! Sounds like you have a great plan here, I’m going to add a few of the exercises to my routine to prevent DBS.

    • Thanks, I hope so. I need a revived butt or a completely rebuilt one. Like the six million dollar man, I’ll have the six million dollar butt, bwah ha ha ha. I could only hope….

    • Awesome. Let me know what your progress is. I’ll being doing updates every Friday after tne New Year and I’m looking forward to hearing from you!

  3. Looks like a great plan! I did my own strength training today until my hamstring and knee started to ache. I wrote down what I did so I can do it again at least 3 times a week. I REALLY want to go for a run but with the way my hammy was feeling doing no-to-low impact, I’d say I need to wait a little longer. For now I’ll just work on getting stronger.

    • It never hurts to work on your strength! And good for you for waiting a little longer on the running, you don’t want to risk an injury! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *